Phyx Physiotherapy + Pilates

Phyx Physiotherapy + Pilates Where we live for genuine connection and being able to positively impact our clients’ lives, restoring movement, strength and reducing pain.

Visit phyxphysio.com.au for an ever expanding Pilates timetable.
✨ Open Classes
✨ Mature Classes
✨ Mums & Bubs Classes

If you feel a deep ache or sharp pain right at your p***c bone when walking or rolling in bed, it could be Symphysis P**...
25/07/2025

If you feel a deep ache or sharp pain right at your p***c bone when walking or rolling in bed, it could be Symphysis P***s Dysfunction (SPD).

This occurs when the joint at the front of the pelvis becomes overly mobile due to relaxin hormones.

We help reduce pain and support pelvic alignment with:
✅ Manual therapy and muscle release
✅ Strengthening of the inner thighs, glutes and deep core
✅ Pelvic support belts when needed
✅ Daily movement and sleeping advice

Is That Post-Dance Pain Normal… Or Something More Serious? 🩰Dance is a beautiful mix of athleticism and artistry — but i...
24/07/2025

Is That Post-Dance Pain Normal… Or Something More Serious? 🩰

Dance is a beautiful mix of athleticism and artistry — but it places a lot of stress on the body. So how do you know if that ni**le or ache is just muscle soreness, or a real injury?

Red flags that may point to injury:
👉 Pain that wakes you up at night
👉 Pain that appears or worsens during certain movements
👉 Swelling, bruising, or clicking
👉 Tingling, numbness, or weakness
👉 Pain that changes how you move

Common dance injuries we see include:
✅ Ankle sprains
✅ Hip impingement and labral tears
✅ Patellofemoral pain (knees)
✅ Achilles tendinopathy
✅ Stress fractures

💡 Tip: If your pain lasts more than 48 hours or interferes with how you dance or move, it’s time to see a physio.

At Phyx. Physio + Pilates, we treat dancers of all levels — and Despina specialises in helping performers recover safely and build resilience.

✨ Don’t let injury keep you from doing what you love. Book with us today to keep your body dancing strong.

📞 Call us on 8356 1379 or book online via our website

Mature Reformer Pilates at phyx. 🔆These classes are designed specifically for older adults or those with less mobility a...
23/07/2025

Mature Reformer Pilates at phyx. 🔆

These classes are designed specifically for older adults or those with less mobility and flexibility.

Led by physiotherapists, the focus is on improving:
– Core and general strength
– Flexibility
– Balance
– Posture
– Confidence in movement

We understand how the body changes as it ages. Exercises can be modified as needed — whether you want to take it slower or push a little more. It’s about helping you move well and stay strong in a way that feels right for your body.

Our Mature Pilates classes are also a great way to stay social and connected while working on your health.

Before joining, you’ll need to book a one-on-one Initial Exercise Appointment with a physio so we can tailor the class to your needs.

Book via the link in bio or contact the clinic directly.

Returning to Exercise After Birth — What You Need to KnowYou can start gentle pelvic floor and abdominal exercises in th...
22/07/2025

Returning to Exercise After Birth — What You Need to Know

You can start gentle pelvic floor and abdominal exercises in the first days after birth — but stop if you feel pain.
🔆 Walking can start immediately, building up to 30 minutes daily over 6 weeks
🔆 Before Pilates or gym, check in with your doctor and pelvic health physio
🔆 Wait at least 3 months before running or high-impact exercise, and only if you have no symptoms like leaking or heaviness

A guided, gradual return protects your pelvic floor and helps prevent injury.

Our next M&B beginners Pilates program is starting🐣 Tuesday 29th July 10:45am (3 spots left)🐣 Thursday 31st July 10:15am...
21/07/2025

Our next M&B beginners Pilates program is starting

🐣 Tuesday 29th July 10:45am (3 spots left)
🐣 Thursday 31st July 10:15am (3 spots left)

✅ Book your "initial M&B appointment" online via our website & add a booking note that you would like to join that class

✅ Your initial appointment is claimable through your private health insurance, so bring your card on the day

We only have 2 intakes per month so please be quick 😘

Classes will be allocated at your initial appointment. First in best dressed 👯‍♀️

What Is Pilates?Pilates was created by Joseph Pilates, who, after struggling with illness as a child, developed an exerc...
21/07/2025

What Is Pilates?

Pilates was created by Joseph Pilates, who, after struggling with illness as a child, developed an exercise method to strengthen the body and unify it with the mind and spirit. He originally called it “Contrology” – the art of controlled movement – but after his passing, it became known simply as Pilates.

The 6 Pilates Principles
🔆 Breathing - Deep, focused breathing helps oxygenate muscles and connect mind and body.
🔆 Concentration - Mindful movement increases awareness and effectiveness of each exercise.
🔆 Centering - Your core (or “powerhouse”) is the starting point for strength, balance, and control.
🔆 Control - Each movement should be deliberate, safe, and done with proper technique.
🔆 Precision - It’s not about how many reps — it’s how well you do them that matters most.
🔆 Flow - Movements should be smooth and graceful, like a dance, building strength and stamina.

Is Pilates Right for You?
Absolutely. Pilates is adaptable for all ages and levels — from complete beginners to seasoned movers. Whether you want to build strength, improve posture, or move with more ease, the Pilates method is a safe and effective way to support your body.✨

📞 Call the clinic or book online via our website to join a class at Phyx today!

Struggling with deep aching on the outer side of your hip?You may be experiencing hip bursitis, often triggered by:👉 Cha...
18/07/2025

Struggling with deep aching on the outer side of your hip?

You may be experiencing hip bursitis, often triggered by:
👉 Changes in posture
👉 Hormonal ligament laxity
👉 Poor glute stability or tight hip muscles

As your body adjusts to your growing baby, certain muscles overwork while others weaken. That imbalance often results in inflammation of the bursa.

Our treatment approach includes:
👉 Glute activation exercises
👉 Soft tissue therapy
👉 Activity modifications and sleep positioning

Rolled Your Ankle? Here’s What You Need to Know 🦶Ankle sprains are super common — often caused by twisting or rolling yo...
17/07/2025

Rolled Your Ankle? Here’s What You Need to Know 🦶

Ankle sprains are super common — often caused by twisting or rolling your ankle on uneven ground, during sport or daily life.

What happens in a sprain?
Usually, the ankle rolls inward (called inversion), stretching or even tearing the ligaments on the outside of your ankle. You might notice pain, swelling, and bruising.

When should you see a physio?
If you answer “yes” to any of these, book in for a check-up:

Is your pain or swelling getting worse in the first 2 days?

Do you see bruising within 5 days?

Are you still limping after 2 days?

Is this ankle a repeat offender?

Recovering from a moderate to severe sprain (Grade 2+):
1️⃣ Phase 1: Reduce pain & swelling — rest, ice, compression, elevation (RICE). Physio treatments like massage, taping & dry needling can help.
2️⃣ Phase 2: Restore movement & strength — joint mobilisations, stretching, strengthening & balance exercises.
3️⃣ Phase 3: Return to sport — sport-specific training to safely get you jumping, running & changing direction again.

Ankle sprains can easily reoccur — rehab is key to breaking the cycle and getting you back stronger.

If you’ve sprained your ankle or want to avoid future ones, come see us at Phyx. Physio + Pilates

Single Leg in Straps ✅ Improves control and strength through hips and core✅ Mobilises the hip joint while supporting the...
16/07/2025

Single Leg in Straps
✅ Improves control and strength through hips and core
✅ Mobilises the hip joint while supporting the spine
✅ Targets inner thighs and glutes

Key things to look out for:
👀 Control the leg both on the way up and down
👀 Keep the pelvis stable — no rocking
👀 Move slowly with intention and breath

Understanding Diastasis Recti Abdominis (DRA)
15/07/2025

Understanding Diastasis Recti Abdominis (DRA)

Injured at Work or in a Car Accident?We’re here to help you recover — with less stress.Navigating a WorkCover or motor v...
14/07/2025

Injured at Work or in a Car Accident?

We’re here to help you recover — with less stress.

Navigating a WorkCover or motor vehicle injury can feel overwhelming. At Phyx. Physio + Pilates, we take the pressure off by working closely with your GP, case manager, and rehab team — so everyone’s on the same page and you can focus on getting better.

From your very first appointment, we create a clear, tailored recovery plan. We check in with your case manager every 2–4 weeks and your GP every 6–8 weeks.

Your treatment may include:
✨ Hands-on physio (massage, cupping, mobilisation)
✨ Dry needling
✨ 1:1 rehab or Pilates sessions
✨ Small group Pilates classes

Our goal? A smooth, supported recovery that helps you return to work and life stronger than before.

📞 Call the clinic or book online via our website to get started.

Address

Grange, SA

Opening Hours

Monday 9am - 7pm
Tuesday 8:30am - 5:30pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 8:30am - 5:30pm

Telephone

+61883561379

Website

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Our Story

December 2014, Phyx Physio + Pilates was founded with a really simple philosophy - we believe natural treatment is best.

If you’re the kind of person that wants to live pain free/recover from injury using natural treatments and avoid operations and medication where possible, then boy, are we a match made in heaven.

We use hands on techniques and Pilates to help you restore movement, strength and reduce pain.

Welcome to our community!